Monday Hulk: Power Snatch WOD: “LADY” 10 Power Cleans (135/95) 15 Box Jumps (24/18) 20 Squats Tuesday WOD: “Chrissy” 500m Row 12 Deadlifts – Bodyweight 21 Burpees 3R4T Wednesday Hulk: FRONT SQUATS WOD: ” BERTHA” 1 WallBall, 2 Lunges 2 WallBalls, 4 Lunges EMOM until you can complete in that minute. If below 10, then […]
Jan. 27 – Feb. 1, 2014 Read More »
Monday WOD: “Lahcen” 800m Run : Deadlift (10k#/7k#) 400m Run : Squat (5k#/3.5k#) 200m Run : STOH (2.5k#/1.75k#) for time… You pick reps and weights for total pounds; one bar, no rack Tuesday WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : 70 Lunges 60 Supermans : 50 KBS : 40 Box Jumps
Jan. 20 – Jan. 25, 2014 Read More »
Monday WOD: XLR8 Benchmark #4 TBA Tuesday WOD: “I” 9 Back Squat: Men’s 135# / Women’s 95# 9 Burpees 15 Box Jumps: Men’s 24″ / Women’s 20″ 15 min AMRAP Wednesday WOD: XLR8 Benchmark #5 TBA Thursday WOD: “This” Hulk Push Press Then 12 OHS: Men’s 95# / Women’s 65# 100m Run 10 min AMRAP
Jan. 13 – Jan. 18, 2014 Read More »
Monday WOD: XLR8 Benchmark #2 TBA Tuesday WOD: ” OHS Maneater” Men: 290M Row, OHS 75# 15-16-17-18-19 Women: 235M Row, OHS 45# 11-12-13-14-15 Wednesday WOD: XLR8 Benchmark #3 TBA Thursday WOD: “Shoulder Slacker” 30 Double Unders 7 HSPU 15 Min AMRAP Friday WOD: “More Air” 10 Burpees 10 KBS: Men’s 50# / Women’s 35# 3
Jan. 6- Jan. 12, 2014 Read More »
Monday WOD: “I’m Out – Knockin it Down” 200M Run 25 Backsquats 200M Run 25 Frontsquats 200M Run 25 OHS Men’s #75 / Women’s #45 2R4T Tuesday WOD: Odd Couple Strict Pull Ups(odd) HSPU (even) 100 Burpees …For Time.. Wednesday WOD: Regional WOD 2011 Deadlift: Men’s 275# / Women’s 185# Box Jumps: Men’s 24″ /
June 2 – June 7, 2014 Read More »
Monday, Dec 30th:Regular Hours Tuesday, Dec 31st:Calallen location: 5:30 & 6:30pm ONLY; GP Location: regular hours EXCEPT NO 6:15PM OR 7PM CLASS Wednesday, Jan 1st:Calallen location: 2pm class and 3-4pm open gym; GP location: NOON class and 1-3pm open gym Thursday-Saturday:Regular Hours
Weekly Schedule Dec. 30, 2013 – Jan. 4, 2014 Read More »
Monday WOD: “Diane” 21-15-9 Reps Deadlift: Men’s 225# / Women’s 150# HSPU For Time *Leaderboard* Tuesday WOD: “Got It” 11 Thrusters: Men’s 95# / Women’s 65# 11 Burpees 15 Min AMRAP Wednesday WOD: XLR8 Benchmark #1 Deadlifts HSPU Front Squats Pullups Thursday WOD: “Randy” 75 Power Snatches: Men’s 75# / Women’s 55# ….For Time… Rest
Dec. 30, 2013 – Jan. 4, 2014 Read More »
Monday WOD: “Kelly” 400M Run 30 Box Jumps: Men’s 24″ / Women’s 20″ 30 WB: Men’s 20# / Women’s 14# 5R4T *Leaderboard* Tuesday Gym is open from 9am – 11am Wednesday Gym is closed Thursday Gym is open from 1pm – 3pm Friday WOD: Hulk Strength Hang Cleans Six 100m Strides, then 15 min Skills
Dec. 23 – Dec. 28, 2013 Read More »
Monday WOD: “Cindy” 5 Pull Ups 10 Push Ups 15 Squats 20 min AMRAP Tuesday WOD: “Fools Test” 20 -> 2 Reps Burpees (Count down by 2’s) 2-> 20 Reps KBS: Men’s 50# / Women’s 35# (Count up by 2’s) ….For Time… Wednesday WOD: “Deadlift/ WB” 12-9-6-3 DL: Men’s 245# / Women’s 165# 40-30-20-10 WB:
Dec. 16 – Dec. 21, 2013 Read More »
Monday WOD: “Jackie” 1,000M Row 50 Thrusters @ 45# 30 Pull Ups ….For Time…. *Leaderboard* Tuesday WOD: “Fabian” Odd Minute: 7 Deadlifts (205/135) 7 Box Jumps (24/18) Even Minute: 48’Lunge /48′ Run/ 5 Burpees 20 Minute AMRAP Wednesday WOD: “In Over My Head” HSPU Men-4 Women-2 (Every min on the min) For remainder of each
Dec. 9- Dec.14, 2013 Read More »